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Thursday, September 12, 2013
High-Intensity Workout Plans: Intervals, CrossFit, Rowing, Swimming, and More
Don't plan on reading a magazine while you do these workouts. You're entering a no-slacking zone.By Annabelle Robertson
WebMD Feature
WebMD Feature
Looking to blast calories? Get ready -- it's going to be intense.
"It’s got to be high intensity, whatever the workout is, if you’re going to torch calories -- not just burn them,” says Bret Emery, a behavioral psychologist and weight loss specialist based in Weston, Fla. “Heart rate is key. That’s the speedometer of the body. If we speed the body up, it will burn more calories, just as a car will burn more fuel if it speeds up.”
Resolved to finally lose weight this year? Check out these tools, tips and tricks from WebMD that might help make it just a little less difficult.
© 2010 WebMD, LLC. All rights reserved.Also, you need to mix up your workouts so they stay challenging. This will help keep your heart rate up and force your body to burn more calories, Weston says.
The following workouts will zap calories, but they’ll also push your body way past your comfort zone. So check with your doctor before taking on the challenge. Don't just tell your doctor you want to work out -- let him or her know exactly what you're planning to do. That way, your doctor can make sure you're ready.
If you're not active now, remember that it is better to ease into exercise in order to help prevent injury. Even though you may want to go all-out immediately, it's wiser not to.
Interval training is all about challenge and recovery -- over and over -- for a cardio blast.
You can do intervals many different ways -- running, on any sort of cardio equipment, or in a pool.
This particular workout -- which comes from Michael Banks, certified personal trainer and owner of Body by Banks Corporation in Salt Lake City -- uses a treadmill. If you're already fit, you can add dumbbells for an extra challenge.
1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch.
2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3 and walk for one minute.
3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before. Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape, hold dumbbells by your sides.
4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders.
5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute.
Eliska Murray, Sales Assistant and Fashion Designer
I would describe my style as '50s Glamour Chic' and Marilyn Monroe, Dita Von Teese and Greta Garbo are my style icons. I like it when people dress according to their bodyshape instead of following trends. Today I'm wearing a Reprobates dress and Peacocks shoes.
Photographed by Suzanne Middlemass.
Socializing May Ease Pain of Breast Cancer
THURSDAY, May 9 (HealthDay News) -- Having fun with family and friends can help relieve breast cancer patients' pain and improve their quality of life, a new study indicates.
The study included more than 3,100 women in California who were diagnosed with breast cancer between 2006 and 2011. Within about two months of their diagnosis, they completed questionnaires on their social networks, the kinds of support they received, their emotional and physical quality of life, and their physical symptoms from breast cancer.
Women with the largest social networks were most likely to report the best overall quality of life during breast cancer treatment. Higher levels of social support were also linked with better emotional quality of life, according to the Kaiser Permanente researchers.
Having family and friends to do fun things with (positive social interaction) was the most important predictor of good physical quality of life. Patients with little or no positive social interaction were three times more likely to report a low quality of life and more physical symptoms, the investigators found.
The study also found that the benefits of tangible support from others -- such as doing household chores, bringing food or providing transportation to the doctor -- were strongest among women with late-stage breast cancer. Those with low levels of tangible support were nearly three times more likely to have a lower-than-average quality of life.
The study was published May 9 in the journal Breast Cancer Research and Treatment.
"This study provides research-based evidence that social support helps with physical symptoms," study author Candyce Kroenke, a staff scientist with the Kaiser Permanente division of research, said in a Kaiser news release. "Social support mechanisms matter in terms of physical outcomes."
Each year in the United States, about 230,000 women are diagnosed with invasive breast cancer and, in 2012, there were about 2.9 million breast cancer survivors. The fact that more women are being cured of breast cancer increases the importance of quality of life after diagnosis, Kroenke said.
-- Robert Preidt 
Copyright © 2013 HealthDay. All rights reserved. SOURCE: Kaiser Permanente, news release, May 8, 2013
I need something to turn to other than food
I am 100% an emotional eater. I gained 20 pounds in two months after I experienced a tough transition. Since then, I have been battling to lose the weight, but I can't seem to rid myself of my habits to turn to food.. no matter what I'm feeling - happy, sad, lonely, excited, bored. My question is - what has worked for you guys (who are similar to me) besides turning to food? Right now I feel hopeless :(
Lucy Watson and Spencer Matthews at the TV BAFTAs in London
Sorry, I could not read the content fromt this page.
recipes for picky eaters?
I've always been a picky eater. I just started eating eggs last week.. And I'm 22 years old! I know I know. I've recently been more open to trying new things.. But I'm still picky, mostly about textures. Any ideas for healthy recipes?! I'm new to cooking so something simple.. Also I'm trying to be gluten free!
MUSIC: This Week I’m Loving…
In defence of this year's most controversial music video. Plus, the latest from Ghostpoet, Wolf People, Her Royal Harness and how Savages blew my mind. Again.
David Bowie
Track: The Next Day
From: The Next Day, ISO Records, Out Now
It's just not a proper week in 2013 without a guerrilla David Bowie attack, is it? The latest heat-seeking missile he unleashed into his unsuspecting fan base was this controversial new music video for album title track The Next Day, which stars Marion Cotillard as a stigmata-suffering nun of ill repute and Gary Oldman as a religious nut with a booze problem. Bowie? The priest overseeing the debauched action as it unfolds in the sinful watering hole he resides over. Not really all that shocking considering the year we are currently in, but shocking enough for YouTube to ban it, only to reinstate it hours later after realising what utter numpties they'd been. Oh, and for the Catholic church to get hot under the collar, claiming that Bowie's promo is not only blasphemous to the extreme, but immoral. Aren't we past all this by now? Aren't we, as UK-dwelling citizens, free to express ourselves artistically? Didn't Madonna do something similar like, I don't know, 30 years ago? It's ruddy Bowie. He thinks he's from outer space, for crying out loud. Get over it and realise it's another wonderful surprise from a slighly mad musical god. Yes, I said God.
Ghostpoet
Track: Various
From: Some Say I So I Say Light, Play It Again Sam, Out Now
It's been a while since we heard the bleak urban soundscape of a one Obaro Ejimiwe (Ghostpoet to his mates), whose intelligent wordsplay and unsettlingly atmospheric British hip hop won him a Mercury Prize nomination in 2011 for his debut album, Peanut Butter Jelly & Melancholy Jam. Some Say I So I Say Light further affirms that GP is not only standing in an incomparable genre all of his own (perhaps the closest I can get to the attitude and feel of his music is Burial), but he's pretty unbeatable, too. Essentially, what we have here is a forlorn love story: an ode to the emotional noir of failed romances and broken relationships, brought to dim life with skitish digital rhymths and down-trodden metaphors. The perfect example? Check out Meltdown below, which features the Aluna-esque vocals of Brighton-based avant-folk artist Woodpecker Wooliams.
Her Royal Harness
Track: Blood + Fire
From: The Hunting Room, Out 24 June 2013
No, I've no idea what Her Royal Harness was thinking when she picked her name either. Some sort of queenly/muzzle/saddle-based association it's hard to put a finger on without a bit of context. And, seeing as, apart from this webpage, there is a distinct lack of information about this artist, I'd say that was a bit of a challenge. What I do know about HRH, however, is that she isn't a she, but two people: Norwegian singer/songwriter Helene Jaegar and producer Dylan Long. I know that they met on an internet forum (standard 10s behaviour). And a Google search concluded that their debut album, The Hunting Room, is about 'Someone not quite at home' (read: bluddy mental). I also know that the lone track on her SoundCloud page, Blood + Fire, is awesome: a scaling, dark, folk-influenced vocal line layered over heavily synthesised electronic pop in that quirky, off-beat style Nordic music is so famous for. I'm desperate to know more. Will report back with any findings.
Wolf People
Track: Empty Vessel
From: Fain, Jagjaguwar, Out Now
This. Makes. Me. Unbelievably. Happy. Because, aside from all this malarky, my musical background is steeped in the eclectic mix of music my dad played me as a child. A large dose of that was 60s psych rock and 70s prog. I am unashamed to admit that Jethro Tull and King Crimson are two of my favourite bands EVER (The list is long, but still. They're up there). And I love that this London four-piece has reinterpreted the jazz-infused, fret-noodling, technical wizardry of the aforementioned, and reshaped it within a modern indie framework. Yes, second album in, I'm massively late to the Wolf People party. But indulge me. I love this.
I'M ALSO LOVING…
… That I got the opportunity to see my new favourite band, Savages, live at the Ministry of Sound in London last night. I genuinely didn't think it was possible for me to become more of a gushing fan than I already am but, in the misty, spotlight-lit round situated right in the middle of the audience, their musical velocity, powerful delivery and dark, emotional performance blew me away. They felt every word, they meant every beat and melodic chord, and we, the audience (nice to see the odd old school punks among the sea of spectacle-wearing musos - an omnipresent menace of today's gig-going society) totally believed it. I didn't notice until after the show the MASSIVE sign outside the toilet door asking politely, as it was a filmed show, for there to be no photography. So I, er, took a few awesome shots, which you can see via my Instagram page here. Without flash, I might add! But still. Bit embarrassing.
Just go and buy their album, OK? It's ace.
« Back to more EntertainmentVaccine May Stop Immune Attack in Type 1 Diabetes, Study Suggests
Early trial found it boosts insulin production, appears safe
By Serena Gordon
HealthDay ReporterWEDNESDAY, June 26 (HealthDay News) -- A new type of vaccine may stop the autoimmune attack that occurs in people with type 1 diabetes, researchers report.
Although an initial trial of the vaccine wasn't able to free anyone from their daily insulin injections, it did boost insulin production, which could help prevent some of type 1 diabetes' most devastating complications.
Instead of increasing the immune system's activity like the polio or influenza vaccine does, the new vaccine turns off a portion of the immune response, acting as a reverse vaccine. The researchers were able to isolate a part of the immune response that only seems to be involved with type 1 diabetes, according to the study. That means the vaccine likely wouldn't have the risks that medications that suppress the immune system do.
"We were able to destroy the rogue cells that are attacking the insulin-producing cells without destroying any other part of the immune system, and that's truly exciting," said senior study author Dr. Lawrence Steinman, a professor of pediatrics and neurology and neurological sciences at Stanford University School of Medicine.
"Once the immune attack is stopped, I believe there's great potential for recovery in the beta cells," Steinman added.
Beta cells in the pancreas produce the hormone insulin. In people with type 1 diabetes, it's believed that the immune system mistakenly destroys the healthy beta cells, leaving the person with no or too little insulin.
Insulin is a crucial hormone because it's involved in the metabolism of the carbohydrates. It allows the glucose (sugar) from those carbohydrates to fuel the cells in the body and brain. Without enough insulin, a person will die. That's why people with type 1 diabetes must take multiple daily injections of insulin, or deliver insulin through a catheter inserted under the skin that's attached to an insulin pump.
The vaccine was designed by changing a piece of immune-system DNA so that it would shut down the immune system's response to signals in the body that have previously triggered the mistaken destruction of beta cells. These signals come from fragments of a protein (peptides) called proinsulin, which is found on the surface of beta cells. Proinsulin is a precursor to insulin.
"We just wanted to throw the off switch for the one cell being attacked," Steinman explained.
The researchers recruited 80 volunteers diagnosed with type 1 diabetes during the past five years. They were randomly placed in one of five groups. Four groups received various doses of the vaccine, and the fifth group received placebo injections. Shots were given weekly for 12 weeks.
No one in the study was able to stop using insulin. "That's a possible goal, but it's too early to start saying cure," Steinman noted.
Emeli Sandé performs in LA
Go Emeli Sandé! Married life clearly becomes the Heaven hitmaker, as she looked ah-mazing as she performed at the KIIS FM's annual bash Wango Tango in Los Angeles.
INTRODUCING... IGGY AZALEA
How should I respond when my 4-year-old tells a lie?
Posted June 27, 2013, 2:00 am 
Lately my 4-year-old has started lying to me. She’ll say she didn’t break a toy, or push her brother, when I know she did. How should I handle this?
Almost all preschoolers will lie at one time or another — and it’s clear they know they’re lying, and that they shouldn’t be doing that. For example, when one child hits another and is challenged about it, here’s the usual sequence of lies: “I didn’t do it”; “I didn’t mean it”; “It didn’t hurt anyway!”
Each lie admits to the preceding lie. It’s as if the child realizes there’s no way he will get away with the lie, so his only hope is to dismiss the importance of the transgression.
Some preschoolers may not yet realize that it is wrong to lie. Now, at age 4, is the time to teach your child that lying is not acceptable. Doing so at a young age will help mold your child’s behavior as she gets older.
To encourage truthfulness when you suspect wrongdoing, be upfront but not confrontational as you question your child. For example, ask an open-ended question like, “How did your walls get crayon all over them?” rather than a closed-ended one like, “Did you scribble all over your walls?”
If your child has told a lie, keep your response short and to the point. Be sure to tell her first that you believe she has lied, and because of that, consequences will follow. If your child denies drawing on her walls, for example, you might say, “I know that you drew on your walls, as I saw you do it earlier today. It is never OK to lie to me. You won’t be able to play with your crayons for the rest of the day.” Do not ignore these seemingly small or harmless lies.
It is always helpful to praise your preschooler for being good, too. Compliment her when she tells the truth. Remind her: “I’m glad you told the truth about what happened. When you tell me the truth, I can trust you, and that makes me happy.”
Remember that children learn right from wrong by watching and listening to the adults around them, especially their parents. If they see you telling a little white lie, they will conclude that lying is acceptable. “Do as I say, not as I do” is never an effective strategy, especially when dealing with young children.
A colleague of mine at Harvard Health Publications has a daughter. We’ll call her Cleo, short for a certain very self-confident Egyptian queen. Like all kids, Cleo sometimes does things she knows she shouldn’t. And when challenged, she sometimes lies about it. But more often, she is refreshingly honest … and witty. Here’s a recent gem, as related by her mom:
Mom: “Cleo! You know you’re not supposed to throw a ball in the living room. Why on earth did you do that?”
Cleo: “I think it’s because I’m a kid, Mom.”
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Eggs benedict, with its fabulously tangy hollandaise sauce, is classic brunch fare -- especially when celebrating special occasions, like Mother's Day. (Duh.) But did you know that the heavy restaurant version, where the sauce is full of butter and egg yolks, can typically be loaded with anywhere between 30 and 60 grams of fat? And while it may taste delicious, no one really needs two sticks of butter for brunch, even if it's your holiday. But let your waistlines fear not: I found a lightened-up version from the Kitchn blog that tastes just as good as the original, but has health subs a whole-grain English muffin, turkey bacon, added veggies and lighter hollandaise sauce. #NomNom!
INGREDIENTS:
For the Base:
8 slices smoked turkey bacon4 whole wheat English muffins, split in half2 tablespoons butter, softened (optional)2 teaspoons white vinegar8 large eggsFor the "Hollandaise":
1/2 cup light mayonnaise 1/2 teaspoon Dijon mustard 4 teaspoons fresh lemon juice, or to taste2 tablespoons unsalted butterKosher salt and cayenne pepper, to tasteFor Assembly:
2 cups spinach leaves8 thick tomato slices, thoroughly driedKosher salt and pepper, for garnishPaprika, for garnishINSTRUCTIONS:
Preheat to 400°F. Line a large rimmed baking sheet with aluminum foil and arrange the bacon strips in a single layer. Cook on the middle rack for approximately 20-25 minutes, until the slices reach your desired crispness. (For Eggs Benedict, I like it a little less crispy than usual, so 20 minutes usually works for me.) Remove bacon to a paper towel-lined plate and discard foil.
Arrange the English muffin halves on a separate baking sheet. Cook until toasted and lightly golden, about 8-10 minutes. Spread with softened butter, if desired. Lower oven temp to 170° (or warming temperature). Hold English muffins and bacon until eggs are poached and ready to assemble.
While the bacon is cooking, fill a medium to large saucepan with 1-1/2 to 2 inches of water and 2 teaspoons white vinegar. Bring water to a boil and then reduce heat to medium-low; water should maintain a few small occasional bubbles. Crack each egg into a small dish (I use a small sake glass), partially submerge the dish in the pan, and tip the egg into water. Cook until the whites are set and opaque, but yolks are still runny, about 2 minutes. Remove each egg with a slotted spoon to a paper towel-lined plate. Trim any excess whites, if desired.
To make the mock hollandaise, whisk the mayonnaise, Dijon, and lemon juice. Melt the butter and stir in quickly. Season with a pinch of kosher salt and a generous amount of cayenne pepper.
To assemble the Eggs Benedict, top each muffin half with a handful of spinach, followed by a tomato slice, a piece of bacon split in half, and a poached egg. Drizzle with hollandaise sauce. Sprinkle with additional salt, pepper, and paprika. Serve immediately. (Serves 4-6)
RELATED LINKS:
Image Credit: Courtesy of the Kitchn
Gumbo recips - healthy and low-fat
Yesterday I tried gumbo soup and I really liked it! I want to start including it in my diet a lot, so could you please share some nice recipes that you know? Stay healthy xoxo
Cool New Class: CYC Fitness
CYC Co-founder, Alexandra Blodgett, and Creative Director, Keoni Hudoba, have tried virtually every spin class on the market -- good and bad included -- before developing their own cycling studios that they believe offers a unique experience to the crowded spin arena. It's a workout and a lifestyle brand, with locations in Austin, TX and Madison, WI.
Instructors, geniously dubbed Cycologists, are all personally trained by Hudoba in the CYC method; most are actually not certified Spin instructors. Hudoba explains that it is easier to train athletic and energetic people that don't have a background in Spin, because CYC's method is so different than a traditional spin class. In fact, Blodgett and Hudoba like to refer to CYC classes as interactive shows, and every time a Cycologist gets in the front of the room, they are performing, sometimes even drumming the beat of the ride on a drum on the "stage."
The class consists of both cycling and strength training (generally in equal parts), with riders out of the saddle for the majority of the "interactive show." The strength portion is exclusive to CYC, even though other studios also incorporate weight training into their rides.
"The guys always go for the three-pounders their first time," and usually have to switch to lighter weights during the workout, says Hudoba. Picture moves taken from volleyball one day -- bumps and sets with weights, and swimming the next, paddling with weights, achieving a resistance similar to that in the water.
CYC attracts many co-eds and young professionals; specifically people new to the cities of Austin and Madison that are searching for a community (and more than just a sweat sesh) in their city. CYC is focused on this kind of community building, and wants cyclists to know the person on the bike next to them -- and to socialize outside of the studio, too. Being buds with your bike-neighbor also helps riders stay accountable for each other. If you don't show up for your normal 3:30 pm class, people notice, including the instructors, who know everyone's names. "It's like having a personal trainer," says Hudoba.
CYC is also committed to building community on the larger sense. Philanthropy is huge part of the business; for each mile you ride, a portion of the profits from your class goes to charity. CYC works with the Challenged Athletes Foundation, amongst others. For Blodgett, incorporating a philanthropic aspect was an important part of developing her business. Along with supporting worthwhile charities, "we're able to teach good habits and lessons to young people," she says.
We can't wait to ride with CYC in Austin or Madison, and we're keeping our eyes out for new CYC locations in the coming months, as well as added features, like an application that let's riders track their progress, go on a virtual road trip and support other riders in an online community.
RELATED LINKS:
Image Credit: Courtesy of CYC
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